Toxic workplace environments affect everyone working in the business whether they are aware of it or not. Unfortunately it rarely stays in the workplace either and generally follows you into your private life.

It’s not just the “oh no it’s Monday morning” feeling or the one off high stressor of a day. It’s the dread you get at the very thought of going to work. This could come from many sources within the workplace. For example: the high turnover of staff, gossip, the undermining behaviours among colleagues or the bad communication.

Perhaps it might also be the stress you constantly feel under. Or even worse the abuse or bullying nature of the work environment you are in. Either way you will have felt your mental and physical health begin to suffer as a result.

The lack of sleep, eating difficulties, constant worry, high levels of stress, etc., to name but a few issues that can arise. Even PTSD can all occur as a result of a toxic work environment. So how do you begin to recognize a toxic workplace?

Recognising A Toxic Workplace Environment.

It’s important that we begin to recognise if we are in a toxic environment. This will aid us in taking a positive first step in the recovery process. So what are some of the signs of a toxic workplace environment?

Signs You Might Be In A Toxic Work Environment.

Some signs that a workplace is toxic can include:

• There are high levels of employee sickness and possible burnout in staff.
• Narcissistic leadership might also play a role. This can include management expecting ever increasing high levels of perfection but never meet the standard themselves. Plus they may take the credit for the work completed but with little or no involvement from them. This can also occur at other levels of the organization as well. No discussion, feedback or disagreement allowed about decisions or projects/tasks, etc., that staff must complete.
• There is little to no enthusiasm from your colleagues and/or management. People come in just do their job and get out with very little interaction or camaraderie or social chat/connection either.
• A distinct lack of communication between various management/staff members. Or mostly negative communication between staff and/or management at different levels.
• High staff turnover within the company or within a particular department.
• A number of cliques are operating within the company. Gossip, rumors, backstabbing, paranoia, infighting and no genuine friendships or support is also seen in some instances.
• Bullying, verbal abuse or abuse of any kind including sexual harassment or sexual innuendo.
• You are expected to be always available for work even outside of working hours. Or you seem to be always working even when at home including taking work home with you.

The above is not an inclusive list but simply a means by which you can get the idea of the type of company you are working with.

Personal Signs You Are Experiencing A Possible Toxic Work Environment.

Disruptions within the workplace will of course translate into your personal life. Any number of symptoms can be experienced including:

• Sleeplessness,
• Hyper-vigilance,
• Racing heartbeat, palpitations,
• Eating problems, under or over eating because of stress levels,
• Damage to your self-esteem/confidence and your friendships,
• Asthma or allergies are worsened by the constant pressure and stress levels,
• Your mental health has really started to suffer – depression, anxiety, stress, etc.,
• Muscle strains or pain,
• Feelings of dread at the thought of work,
• You start people pleasing or feeling guilty if you are not working, toxic guilt and shame are usually present in these situations,
• Migraines, particularly on your days off,
• Feeling unsafe even when at home,
• Your gut instinct is telling you something is wrong

Basically you can experience any of the high levels of stress and anxiety symptoms which I have outlined in other blogs. (Click the links above to find out more.)

Tips To Help You Survive While You Devise An Exit Strategy.

If you recognize that you are in a toxic workplace then you really do need to plan an exit strategy. Remember any sort of abuse or bullying is completely unaccepted and you do have the law on your side. Do document everything and report specific incidents to the HR department. Make sure you keep a record of your complaints and reports.

Start to look for another job and reach out for professional help in the form of a therapist if you need it.

Get your supporters in place. You will need a great deal of support and I’ve outlined the types of support you need here. This will of course include emotional, informational and tangible support, most of all in the forms of your doctor, a therapist and perhaps legal advice.

Make sure you start to take back control and look after yourself in the form of some basic self-care and reduce your stress levels as much as possible. 

Don’t drop your boundaries; you need these more than ever in this situation. Get up and leave when any drama or gossip, etc., starts. Make sure to manage your own self-talk and advocate for yourself as much as you can in this environment.

Recovery Tips After Leaving A Toxic Workplace.

1. Get your basic self-care back on track to help reduce your stress, anxiety and build your self-confidence again. Really allow yourself to be nurtured and nourished here. You’ll find my basic self-care list of great use here but only introduce one small step at a time to aid your recovery. You are already feeling overloaded so think baby steps to success here. You might find journaling about your experience particularly helpful to get all the negativity and pain out. I have videos on both these topics in the blogs linked above.
2. Seek therapy sooner rather than later please. You will need help particularly if your mental health has suffered. This will help you heal also, leave the past behind and regain your confidence also. What has happened to you is quite toxic to your mental and physical health you will need the right support while recovering.
3. Above anything else allow yourself time to heal. It will take time and patience with yourself to recover. Give that to yourself at least. Show yourself some self-forgiveness and compassion as you would a friend in the same situation. Remind yourself of all the good you have in your life, your strengths, etc. Some gratitude work will help you here. A toxic workplace can leave us feeling very negatively about ourselves. It taints everything and everyone for us. Gratitude will help you recover some the positives you have in your life. Remember one bad experience shouldn’t dictate the rest of your life. But you do need time and professional support to put this behind you.
4. Surround yourself with a great support system. These supports will help you regain your confidence and see all the good you have around and within you too. This can include positive friends you made in the workplace. But don’t engage in any negative backbiting or gossip about the company, word can get back (you might still need a reference from the old boss) or your words can be twisted also. This will also continue to feed the negativity you are trying to put behind you. Use your therapist to vent your anger with its far more constructive for you in the long-term.
5. Get advice. You need to weight up your options surrounding confronting your old manager or the company you worked for, particularly if they broke the law. A solicitor is best place to help you with this. It’s all well and find to discuss it with your family and friends but they don’t have the expertise needed in this situation.
6. Make a plan for your future. What do you want to do next? Do you want to change career? Work in a smaller company? Return to education? There are plenty of questions you could ask yourself here so perhaps find a mentor. You can also explore your options with your therapist. Again a positive support system can also support you here too to gain another job or look at all your options.

Work With Me.

Remember you are allowed to ask for support. No one is an island. If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.